30 minute NO REPEAT Full Body Strength Training

Today's training is an intense no repeat strength workout! This full body workout will help you tone your upper body, lower body, and abs; we are doing it in 30 minutes! We will work through a total of 26 exercises each targeting a different muscle group. since we are working on toning and defining our muscles, you'll want to select moderate to heavy dumbbells for each set. This will ensure that we are maximizing our time! I've included modifications throughout to accommodate all fitness levels!

30 MINUTE FULL BODY STRENGTH NO REPEAT WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 50lbs / 4.5 - 22.6kg When selecting a weight for this workout, you want to lift heavy! Pick a weight that will challenge you for the entire 50 seconds of work, but is very challenging for the last 10-15 seconds.
- EXERCISE MAT

OPTIONAL EQUIPMENT

STRUCTURE
26 TOTAL EXERCISES
EXERCISES 1-12 UPPER BODY FOCUSED
EXERCISES 13-21 LOWER BODY FOCUSED
EXERCISES 22-26 ABS & OBLIQUES FOCUSED
WORK: 45 SECONDS REST: 20 SECONDS

EXERCISE LIST
- ARNOLD PRESS
- NARROW PRESS
- FRONT RAISE
- WIDE HAMMER CURL
- HAMMER CURL
- TRICEP KICKBACKS
- SKULL CRUSHERS
- CHEST PRESS
- CHEST FLYES
- PULLOVERS
- KNEELING REAR DELT FLYES
- REVERSE GRIP ROWS
- SUMO SQUAT
- SQUAT
- GOBLET SQUAT
- ROMANIAN DEADLIFT
- REVERSE LUNGE - SAME SIDE
- SWITCH SIDES
- DONKEY KICK PULSES - SAME SIDE
- SWITCH SIDES
- LONG LEVER GLUTE BRIDGE
- SIDE LYING CRUNCH
- SWITCH SIDES
- CRUNCH
- HEEL TAPS - 2 OUT 2 BACK
- DEADBUG

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

MY LINKS:

Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

[KaleighStrength]

What do you do when it starts to burn? I sing!

[petpilgrimgoose]

I am a 71 yr. old woman who works out at home everyday. I don't think, act, look, or dress "old lady". NO wimpy weights, NO 'senior moves'! I just found you and am working out with you every day now! Yay! Competed this workout with 10 and 12 pound dumbbells. (Working my way up to somwe heavier)! Thanks so much!

[daftoptimist]

I curse when the burn happens. I apologize for everything I’ve ever said to you when the burn happens, I love you, you’re my favorite YouTube trainer

[saima]

Arnold press: 3:33
Narrow press: 4:27
Front raise: 5:44
Wide hammer curls: 6:50
Hammer curls: 7:54
Tricep kickbacks: 9:01
Skull crushers: 10:10
Chest press: 11:11
Chest flys: 12:14
Pull overs: 13:21
Kneeling rear dealt fly: 14:29
Reverse grip row: 15:31
Sumo squats: 16:39
Squats: 17:42
Goblet squats: 18:47
Romanian deadlift: 19:52
Lunges: 20:59
Lunge other side: 22:04
Donkey kick pulses: 23:12
Other side: 24:13
Long lever glute bridge: 25:18
Sideline crunch: 26:20
Other side: 27:25
Crunch: 28:32
Heel taps: 29:34
Dead bug: 30:42

[annettegenovesi]

I am a 70 year old woman! Tending to a disabled son and blind husband. I try to workout 10 minutes a day (haha lucky if I make 3 days a week) but mainly to keep my posture, which I believe is so important, and to get my blood going a bit in the right way. The rest of the activities I do keep me in motion pretty good. I appreciate such fine exercise programs such as yours; thank you much.

[Mflormedina]

I absolutely LOVE no repeat workouts, they really help me focus on each exercise and give it all!🙌🏼

[musikchic]

The dog enjoys relaxing while watching you work hard. 😂

[iwgoudy]

I’m a 12 year old girl who is working on getting stronger arms and stronger core. This work out has definitely helped me! I will for sure come back, and next time I’ll try to bring my 10 lb weights (if my mom lets me use them lol)!

[Ahhhhhhh]

I love how in your videos you emphasise on getting STRONGER and focus on your health and how YOU FEEL. especially for as someone who is recovering from an eating disorder I feel so empowered, you have really helped me on have more of a positive relationship with working out. Thank you so much Kaleigh!

[Abigail-lyfr]

How have I not found you sooner??! I’ve been searching for good strength training workouts for women on YouTube and while others are fine, you bring such a refreshing and down to earth approach! Love that you talk to us in your videos- I feel like I’m in a workout class with an instructor! Def subscribing!

[elhonigg]

Loved this, but that damn pug was living the dream while I suffered. 🙄🙄

[sidney]

I was 22 minutes into this video when I realized the pug portrait in the background 😂 My apologies, didnt realize i was in the company of royalty! Loll. Its my first video of yours! Thank you!!

[jessicajensen]

Loud awkward breathing!!! I’ve been with you for three years and I’m
So grateful for your content! Your focus on creating strength for life is a huge relief from the terrible body shaming/ fat phobic stuff out there. Thank
You for what you do!!!!

[Discombobulatedsquid]

I honestly think she is the best workout coach on YouTube. I’ve been going through various others trying to find a suitable workout and I’m so pleased I’ve come across Kaleigh! Thank you 🙏🏼

[priyakanwal]

Yesss! I did it😘
I walk for 1 hour / 5 days a week and I do your videos during the remaining 2 days. This sums up great confidence and strength. Thank you K❤🌹

[Shreya_vvaghela]

Its so underrated. I loved it. Though i did it on my period and skipped the abs exercises. I hope its good. My back burned by the upper body workout. Absolutely- really great. Tysm.

[ingridlarocque]

9/20/2023 Thank you! Found you this morning and so glad I did. Love the 30 minute workout. Feeling strong and ready to start my day.

[emilythesongbird]

What a fun and inspiring workout! I love to sing, but when the burn hits, I breathe deep and try to find my inner strength. Thanks so much! This was a delightful break in a challenging day!

[arousevroll]

The dog enjoys relaxing while watching you work hard.

[katelynleahy]

This was SUCH a great total body burn!!! Thank you again Kaleigh!!!